Wednesday’s WOD - 2/28/2018


Skill: Sumo Deadlift High Pull (SDHP) Progression & Review 

Strength: Deadlift +5-10# to working weight / training max **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT. 2x5@75%ww 1x5+AMRAP@85%ww

WOD: 12 min AMRAP: 30 Cal Row --- 5 Rounds 12 Ab-mat Sit-up 9 Sumo DL High Pull @20-30% / 8-10 UB Reps (75/55) 6 C2B Pull-up / Pull-up / Seated Pull-up / Ring Row --- ME Row for Calories in any remaining time

Accessory Work: Conditioning: 21-18-15-12-9 Assault Bike Calories 1:1 Work/Rest *Record total time 


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